Muscle-Munch Talks With Bodybuilder: Jack Stokle

How did you get started?

I started weight training at 14 to help with my football training, so from an early age I had a good understanding of weights and gym programmes etc. When I was 16 I found football wasn’t enough, it didn’t give me the dedication and sacrifice I needed. I required something that demanded everything from me, 200 percent commitment 24 hours a day, 7 days a week, 52 weeks of the year – Along came bodybuilding! I also loved putting myself through brutal workouts and seeing improvements and changes, I knew that bodybuilding was for me.

What your diet consists of and why?

Off season my diet becomes extremely varied with a mixture of proteins building up a great amino acid profile. Complex Slow releasing carbs make up my carbohydrates. I believe that eating clean doesn’t have to be boring, and with a bit of imagination eating clean all year round can easily be achieved. In addition to this, I find that i grow better when my body fat is relatively low, i feel my body is more efficient. If your dieting right you should grow during the first 6 weeks, this is because you are supplying your body with the right amount of nutrition at the correct times, so if we apply this principle to off season with just a bit more of everything then growth should be even more apparent.

What supplements do you use?

I use a big range of supplements; I feel they help put your body in the right state to grow.

What does your current work-out routine look like?

At the moment I am recovering from knee surgery so my routine is based around this, however I normally train 2 days on, one day off. I find that if you are training hard enough rest is essential for growth. We don’t grow in the gym, we grow in the kitchen!

So normally it would look like this;

Day 1: Heavy Quads, Pump Hams

Day 2: Arms + Calves

Day 3: rest

Day 4: Shoulders and traps

Day 5: Heavy Hams, Pump Quads

Day 6: Rest

Day 7: Chest + calves

Day 8: Back

Day 9: Rest

However at the moment my training split looks like this;

Monday: Back + Tris

Tuesday: Heavy Quads, Pump Hams

Wednesday: Shoulders + traps + calves

Thursday: Rest

Friday: Chest + Biceps

Saturday: Heavy Hams, Pump Quads + calves

Sunday: Rest

What are your max lifts?

Squat – 240kg for 7

Incline Bench – 140kg for 7

Barbell Row – 100kg for 8

What’s your opinion on the run of the mill “Bulk & cut” way of training?

Everybody is different and we all react differently to different styles of training, eating, supplements etc. Me personally, I grow in a rep range of 8-12 reps, and for my legs 12-16 reps. I have experimented with different styles of training and this has been what worked best for me. I feel that when ‘bulking’ failure must nearly always be met, keeping the weight on the muscles, and stretching and squeezing the muscle. Do not be a glory lifter and try to lift huge weights, reach failure at eight to ten reps and use negatives, forced reps, super sets, drop sets etc to force growth. Do not let momentum move the weight, let the muscle move it. I feel when bulking, your sessions should also be really intense – Dorian Yates style.

When dieting our bodies lose water, strength and we become susceptible to injury. So I feel training smart is essential here. We don’t want to be lifting too heavy weights and risk getting injured. Still train hard, punishing your muscle, but just train smart. Really when dieting you should already have your muscle, you are just using nutrition to remove the fat and water. Training should just be for maintenance, although we do still grow during dieting as mentioned earlier. When dieting I like to up my rep range a touch, so for upper body 12-15 reps, and for legs 12-20 reps. I really make an emphasis on squeezing and stretching the muscle, I imagining I am on stage trying to bring out every single muscle fibre in my body.

Who is your favourite bodybuilder, strongman or powerlifter?

I really admire Kevin Levrone’s physique, I think he brings size, condition, aesthetics basically the whole package. In my opinion his physique is what bodybuilding is all about, unlike some of the mass monsters such as Branch Warren. No disrespect meant towards him, from what I’ve watched and read he is a top pro, but I do not admire his physique.

Julian Matthews

Born and raised in the valley of the Clearwater forest in rural, Julian was involved in fitness from a young age. Mountaineering, running, and climbing were a part of everyday life in the Clearwater forest. This routine of exercise resulted in Julian experimenting in martial arts as a teen, whilst also joining a local powerlifting focused gym. Julian followed a career in fitness, and became a qualified personal trainer in his late teens. Once in college he turned his hand at the corporate aspect of fitness, taking a management position at a large local gym. During that time he became a co-founding member of the Lehi Brazilian Jiu Jitsu club, and was in their first competition team.

Outside of college Julian set up his own coaching centre. His list of clients included several professional MMA athletes.

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